Most Frequent Questions About

Science Based Fitness

Science Based Fitness is strength training. However, it is different in that it is done only once a week. It consists of 5-10 exercises, and they are completed in less than an hour, sometimes even less than 45 minutes. There are many methods of strength training available, but Science Based Fitness is unique in its focus on safety and putting the least amount of wear and tear on the joints.
Yes, but it’s not a typical cardio workout. When people think of “cardio,” they think of running, jumping jacks, burpees, and more. They think weightlifting does nothing to improve cardiovascular functioning, which I’ve always found silly because I’d look at people breathing almost to the point of hyperventilation after they lifted and think, “How is that not cardio?” The answer: it absolutely is!. That is part of what makes Science Based Fitness so great: there is no need for a separate “cardio day.”
If you want to know if you’ll wind up looking like Ah-nuld, the answer is, “Probably not.” Our genetics determine how much muscle we can gain, and not everyone can achieve that much. However, by doing Science Based Fitness and eating healthy, you will be able to reach your genetic potential for lean muscle tissue.
Provided you eat right, yes. (FYI - saying you need to eat right is not a knock against the effectiveness of Science Based Fitness. You need proper nutrition no matter what workout program you do.) Even better, you will lose fat. That should be your real goal. Too many people say they want to lose weight and get excited when they see the numbers on their bathroom scale go down, not realizing that they lost weight because they lost muscle.
Admittedly, I am a bit biased when I say this, but…YES!!! In all seriousness though, you do need one because this exercise program is so different from 99% of what’s out there that you won’t know how to do it properly. A Personal Trainer solves that problem. Also, it is a fact that most people don’t push themselves all the way to momentary muscle failure. Again, a Personal Trainer fixes the issue. They will push you in ways that you cannot push yourself. At the moment when you would be ready to give up, they are there to tell you to keep going!
High-quality machines are certainly beneficial to this program. However, they’re not a requirement.
Absolutely! That is why Steve offers the option of training at your home or his.
Warm-ups are needed for activities where you will be moving in a rapid manner. Given the slow, controlled manner that you employ during Science Based Fitness, the workout doubles as your warm-up. As for the cool down, simply walking around at a leisurely pace after the session for a couple minutes is sufficient.
In a word: no. In fact, some studies suggest stretching can lead to more injuries instead of preventing them, and that this activity has none of the benefits that sports coaches and other “experts” claim it does. (For more on that, read Steve’s article: Stretching Exercises Are NOT Your Friends)
Of course! All you need to do is carefully schedule your Science Based Fitness workout around whatever else you do. If you do them too close together, you could easily wind up overtraining, and that is NOT a good thing.
Since Science Based Fitness strengthens all the muscles in your body, and your heart is a muscle, there is no need to fear this. In short, yes, seniors can (and should) do Science Based Fitness.
Will I feel sore after the workout? If you are new to exercise or getting back into it after a long absence, you may feel sore at first. However, as you get healthier, you will no longer experience this. Just don’t be fooled into thinking this means the activity is no longer getting you results!
It’s because 99.9% of the workout programs that fitness gurus force on us are the 6-days-per-week, 60-75-minutes-at-a-time variety. Therefore, they don't see how this protocol could work. Science Based Fitness proponents also have to fight against the popularity of “steady-state” exercises, which are usually conducted in group classes. It’s hard to combat not only the social aspect of these programs, but also the allure that you are gaining health benefits by engaging in an activity that barely makes your activity level rise above what you get when you sit on the couch watching TV.
Science Based Fitness will improve your health as a whole. That includes making you capable of doing things that you once thought you couldn’t do. Actually, in my opinion Science Based Fitness is the best exercise program for an athlete because, as long as you time the workout properly, you can do it year-round, as opposed to having to wait until it is off-season to engage in exercise.
Since Science Based Fitness involves very little impact on your joints, it is the safest exercise you can do. Still, you should consult a doctor before engaging in any physical activity. Otherwise you could wind up doing more harm than good.
The concept of Science Based Fitness flies in the face of most of the information out there, but trust me: Science Based Fitness is all you need.
You can start by reading Body by Science by Dr. Doug McGuff. You can also visit a website called HitUni, which is a website that not only has countless blog posts on Science Based Fitness, but also offers several courses that you can purchase. (FULL DISCLOSURE - The link to the book and HitUni’s homepage are affiliate links.
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